Monday, April 11, 2011

Lactose intolerance, sensitivity or allergy — as with all dietary restrictions, really — certainly provides a challenge to those diagnosed with the condition. And, by extension, the family and friends with whom they share meals. Eating out particularly poses problems, as the lactose intolerant don't always know exactly how every ingredient they consume was processed. Fortunately, literally thousands of recipes exist for people needing to avoid dairy. Many of them even closely replicate the flavors and textures of favorite dishes now off-limits. The following 60 may not represent even a fraction of the options posted online for DIY types eager to whip up dairy-free delights. But they do showcase a sliver of the ethnic, flavor, texture and ingredient diversity available.
For home chefs wanting to use store-bought products, checking the labels for any sneaky dairy products is absolutely essential when filling the grocery cart. Many of the following recipes include margarine on their ingredients list, for example, which can possibly come blended with butter or other milk solids. When in doubt, pick up the vegan version for greater peace of mind and gastric health.Appetizers and Sides

Chickpea and Lental Paratha: Vegans and those avoiding soy, gluten, nuts and (of course) dairy should consider this lively, flavorful dish and its accompanying fenugreek-cilantro chutney as a lovely starter or side.

Roasted Eggplant Bruschetta: A perfectly roasted eggplant boasts an earthy flavor and creamy texture without any dairy whatsoever. This recipe works well for vegans (depending on the type of bread used) and the soy-free.

Quinoa Tabouli: Enjoy common Mediterranean flavors in this lovely little vegan dish — also suitable for those with other assorted food allergies.

Applesauce: There's nothing fancy about this simple, satisfying applesauce recipe. Eat it as a snack, dessert or nice accessory to pork chops.

Parmesan-Artichoke Dip: Vegan cheese and milk alternatives allow the dairy-free to enjoy this piping hot classic without fear. Even those without dietary restrictions may want to give it a try, as it is healthier than the original.

Jicama with Chili and Lime: A common staple in Mexican cuisine, jicama makes for a terrifically refreshing lactose-free, vegan treat. Nothing more than a simple mix of chili and lime is needed to make it pop.

Quinoa Chocolate Milk: Vegans and those with lactose, gluten, nut and soy restrictions can still enjoy a frothy cup of tasty chocolate milk using a combination of quinoa and cocoa powders blended with water.

Peanut Butter and Banana Smoothie: Enjoy all the fun of a satisfying smoothing boasting a nostalgic childhood taste without worrying about what it might do to the digestive tract.

Jalapeno Chicken Salad: Add a delicious (if not outright spicy) kick to one of lunchtime's absolute staples — and using vegan mayonnaise ramps up its nutritional value.

Grilled Cheese Sandwich: When the hankering for a hunka (grilled) cheese descends, the lactose-free and vegans of the world don't have to miss out on its comforting flavor and texture!

Barbecued Pulled Pork: Slow cook this meaty delight ahead of time and fashion quick sandwiches for work and school all week. If using commercial rather than homemade sauce, be sure to check for any milk solids that may have wormed their way into the recipe.

Chicken Spring Rolls: The beauty of this simple, classic Asian recipe is the fact that the chicken can be replaced with turkey, tofu, shrimp, beef or pork to suit any particular dietary need or preference.

Vegetarian or Chicken Pitas: Pick either of the provided fillings and stuff them in a pita with pistachios for a lunch as healthy as it is quick. Both the vegetarian and chicken recipes also make for nice wraps.

Lettuce Wraps: Omit the beef for a healthier stuffing to this crisp, refreshing, Asian-inspired meal. These may be a smidge unwieldy and messy for lunchtime at the computer, though.

Dinner

Fettuccine Alfredo: Regardless of whether or not one includes the chicken with this recipe, he or she can still enjoy a traditionally creamy entree entirely sans dairy.

Crock Pot Chicken Vindaloo: Enjoy a world-renowned dish from the Goa region of India straight from a simmering stint in the crock pot, with or without chicken depending on taste and dietary needs.

Grilled Salmon: Soy sauce and brown sugar are all it takes to bring out the rich, oily flavors to be found in a slab of grilled salmon.

Winter Squash with Apricot Stuffing: Serve up this vegan dish when a chill starts snapping through the air. Family and friends, regardless of whether or not they consume animal products, will come to consider this an essential comfort food.

Quinoa and Black Beans: Fans of black beans and rice looking for a venerable interpretation of an old classic may want to experiment with quinoa.

Pad Thai: Thailand's most popular dish abroad should be a flavorful cornerstone of every dairy-, soy- (though not every recipe will be as such) and gluten-free diet. A couple of tweaks can make it vegetarian as well.

Wasabi Grilled Tuna: One of the most infamous condiments on the planet accompanies fresh slabs of grilled tuna in this sumptuous pescatarian entree.

Pot Pie: Don't think of every meat or vegetable in pot pie as absolute. Depending on dietary preferences and needs, both can be adjusted rather easily.

Shishlik: Fire up the grill and mix and match different meats and vegetables for the Israeli skewer treatment. Wrap the finished products into pita sandwiches or eat them straight off the stick for a dairy-free meal.

Dessert

Caramel Corn: In spite of the name, this Amish-style caramel corn does not utilize store-bought candies that may or may not have been produced with dairy.

Vanilla Walnuts: Close out a meal with these sweet, spicy and crunchy treats, which also make for an excellent homemade gift.

Strawberry Shortcake: This recipe uses no dairy or egg products for those with allergies or other conditions. It can also be adapted to bake delicious scones as well!

Ashure: Traditionally served during Eid in Turkey, ashure takes a while to make, but the rich, flavorful results easily satisfy the sweet tooth of the lactose intolerant.

Raw Brownies: Vegans, raw foodists and — of course — individuals unable to consume dairy products can still enjoy the chewy, chocolaty delight of a brownie without ever having to prepare their ovens.

Tres Leches: Almond milk and cream of coconut form the base of a dairy-free alternative to the wildly popular Latin American dessert.

Cranberry-Pistachio Biscotti: Close out an evening with a steaming mug of (obviously lactose-less) hot cocoa, coffee or tea and a couple of crisp, blissful biscotti.

Flourless Peanut Butter Cookies: Parents hoping to share the joy of baking with their children will find flourless peanut butter cookies a nice starter project.

Vegan Marshmallows: Vegan or not, marshmallows are not the easiest sweets to make. Try this recipe when looking for a challenge or a unique personal gift to friends and family who can't eat dairy.

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All material on this blog is for informational purposes only. Please consult your personal physician and /or health care team for advice that pertains, specifically, to you. The author of this blog disclaims any liability arising directly or indirectly from the use of the information on this blog.